4.7 from 45 votes
Healthy Plantain Breakfast
A satisfying, quick, and healthy plantain breakfast you can make any time you want something nutritious yet have little time to cook. Enjoy it with fried eggs and a fruit salad on the side, or make it vegan-friendly with toppings like granola, nuts, and dairy-free yogurt!
Prep Time
2 mins
Cook Time
2 mins
Additional Time
5 mins
Total Time
10 mins
Servings: 1 Serving
Calories: 344 kcal
Course:
Breakfast
Cuisine:
American
Ingredients
- 1 large and ripe microwaved plantain
- 1 teaspoon extra virgin coconut oil or olive oil plus more to coat the pan (you can also use avocado or macadamia oil)
- 1 teaspoon roasted and unsalted sunflower kernels optional
- 1 large egg or two or more
- salt and black pepper to taste
- 1 teaspoon hemp seeds or nuts of choice optional
Instructions
- Briefly microwave the plantain until tender and cooked through—3 minutes.
- While plantain is in the microwave, take a small frying pan. Coat the bottom with a small amount of coconut or olive oil and heat over medium heat.
- Gently crack open the egg above the skillet, letting the egg pour into the pan. Reduce the heat to medium-low—season to taste with salt and pepper. Cook the egg until the white has set, but the yolk is still runny (sunny side up egg).
- When done, carefully remove the plantain from the microwave, unwrap, peel, and place it on a plate, creating a boat form. Coat the inside with coconut oil and garnish with sesame seeds. slide the egg on top, allowing the yolk to run over the plantain.
- Top with hemp seeds, nuts, and extra sunflower kernels.
- Enjoy with your favorite cup of coffee, tea, or Yerba Matte!
Cup of Yum
Notes
- Helpful Tips:
- Eggs: Switch the toppings up with scrambled eggs or the way you like them.
- Other Toppings (optional): Nut or seed butter, sesame seeds, raisins, crushed nuts, pumpkin seeds, a drizzle of homemade jelly or Instant Pot Apple Butter, your favorite yogurt or coconut yogurt, Homemade Nut-Free Granola or Crunchy Steel-Cut Oats Granola are all great options.
- Plantain: Choose a ripe, sweet plantain to get the desired soft consistency once microwaved.
- To Microwave An Unpeeled Plantain: Cut the ends and create a crosswise opening with a knife, not cutting all the way through. Wrap the unpeeled plantain with a paper towel and wet it. Place in the microwave for 3 minutes.
- Alert: Be careful when taking the plantain out of the microwave. It's really hot. So let it sit for a few seconds to a minute.
- Note: Double or triple the ingredients for large portions! If you carefully unwrap, you can reuse the wet paper towel to microwave other plantains. Always slightly wet it again. I sometimes reuse the same paper towel to microwave up to 4 plantains.
Nutrition Information
Calories
344kcal
(17%)
Carbohydrates
58g
(19%)
Protein
9g
(18%)
Fat
11g
(17%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
2g
Monounsaturated Fat
3g
Trans Fat
0.02g
Cholesterol
164mg
(55%)
Sodium
70mg
(3%)
Potassium
965mg
(28%)
Fiber
3g
(12%)
Sugar
32g
(64%)
Vitamin A
2263IU
(45%)
Vitamin C
33mg
(37%)
Calcium
34mg
(3%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 1Serving
Amount Per Serving
Calories 344
% Daily Value*
| Calories | 344kcal | 17% |
| Carbohydrates | 58g | 19% |
| Protein | 9g | 18% |
| Fat | 11g | 17% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 0.02g | 1% |
| Cholesterol | 164mg | 55% |
| Sodium | 70mg | 3% |
| Potassium | 965mg | 21% |
| Fiber | 3g | 12% |
| Sugar | 32g | 64% |
| Vitamin A | 2263IU | 45% |
| Vitamin C | 33mg | 37% |
| Calcium | 34mg | 3% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.